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#tbt to speaking at the OPD Education Camp last weekend with the legendary Austin Stout. What an awesome weekend. Next stop, Ohio later this year. Listen to tomorrows podcast for a first look-in on that! Sent from my iPhone using Tapatalk

My client Wayne Petley fresh from qualifying for the IBFA finals. 4 weeks to turn this guy inside out. Really pushing hard at this point with 3 protein/veggie days per week, one day of fasting, and 2 refeed days of 460g carbs/40g fat per week. Cardio at 15k steps/day, and 6x20 sec sprints...

A very kind testimonial from a client! Not much to say about this that I haven't already bombarded you guys with. Optimise your health markers and the physique will follow. Sent from my iPhone using Tapatalk

Does metformin inhibit muscle growth? The main concern/criticism of metformin is that it can inhibit skeletal muscle hypertrophy due to AMPK activation, which in turn inhibits MTOR. Although this is true, it's not the full picture, metformin's interactions with AMPK do not inhibit the skeletal...

SWIPE [emoji1486] Practise peak for my client Wayne this week. Just over 1.5 weeks out and we are running a moderate backloading approach to see if we can somewhat fill him out and still make weight by the morning, and then some specific show day loading that will be more aggressive. Macros...

Dangers of Post-Show Binging In this case study, a bodybuilder binged on high carbohydrate foods for 4 days post-competition. As a result, he suffered hypokalemic paralyses (paralyses due to drop in blood potassium) and rhabdomyolysis (death of muscle fibers causing their waste to dump into...

Weekly physique update. 188lbs. Still cruising on 100/100 test/mast. Getting ready to push up again! Sent from my iPhone using Tapatalk

My client Chris Faulkner a couple of weeks into a growth phase after initially priming him to be in the perfect spot to grow. The super-comp is in full effect and all the new glycogen/blood volume/intra-cellular fluid etc is all going to where we want it! About 5lbs up, visually improved...

GLUCOSE DISPOSAL AGENT - WHICH PRODUCT DO I RECOMMEND? We were discussing GDA's in OPD yesterday, and the overwhelming majority of people responded that they are using Glycomax from Strom. That's awesome to see, as it is absolutely my favourite GDA by a long-stretch, and one that I have found...

Ab shot from my client Caroline Li 7ish weeks out from the stage! We are currently rotating through protein + veggie days on rest days, additional carbs intra + post-workout on training days, and one training day per week (ham/glute focus leg day) running a surplus with around 400g carbs...

OPD PODCAST #17 Anti-Ageing & Logevity ft Carl Lanore In this episode Carl Lanore of Superhuman Radio joins us to discuss nutrition and supplementation strategies to improve your longevity and health as you age! Podcast Links: Audio...

OPD PODCAST #16 In this episode, we break down in detail some of the basic premises to consider when programming your training with the goal of hypertrophy specifically. We go over frequency, mechanical tension, metabolic stress and different set types. PODCAST LINKS Audio...

Sharing this one for a friend whom I had a conversation with in the gym last night. He had observed that individuals using exogenous AAS appear to display much greater trap/delt development than natural physique athletes, and was asking if there is any evidence for this. This study looks at...

https://youtu.be/F4decUFJTHY Sent from my iPhone using Tapatalk

If fat loss is your primary goal, then modulating your energy balance via reducing your caloric intake or increasing your activity over the course of your fat loss phase must be your primary objective and focus. Resistance training does not significantly increase resting metabolic rate, and...

2018 review on HPTA recovery and fertility post-AAS use. Some key points... - Prolonged hypogonadism (clinically low testosterone) is common among ex-AAS users - AAS-induced hypogonadism is the most common cause of 'profound hypogonadism' (total testosterone <50ng/dl), especially in men less...

OPD PODCAST #14 The Value of Mentorship in the Coaching Industry In today's episode we dig into some possible roadblocks facing prospective online coaches in the industry right now, and the many ways mentorship programs can be hugely beneficial for these guys. Plus, some general bodybuilding...

SWIPE [emoji1486] ✖️ 9 weeks between photos ✖️ Hitting you all again with ANOTHER 'priming phase' body composition change with a new client. I really want to hammer home the importance of addressing your health limitations before attacking your physique goals, and you will be pleasantly...

Was an absolute honour to be featured on Vicky Mirceta's podcast, and I had a blast! Here we go over a personal bad coaching experience, and a dive into what you guys should look out for in a coach before signing up to make sure you come away happy and healthy. I hope you guys enjoy...

OPD PODCAST #13 Podcasting & Living Your Greatest Life ft. Scott McNally In today's episode we have the one and only Scott McNally of Advices Radio giving us a breakdown of how he got into the podcasting scene, how he originally got connected to his all-star co-host line-up and a trip down a...